Mon 21/10/13Squats 5x100kg, 5x111kg, 8x122kgGHR 3x8Forgot my squat shoes and schedule, just guessed the weights. Wasn't happy so just redone the squats the next day ...

Tue 22/10/13Pendlay Rows 5x70kg, 5x3x90kgBench 5x64kg, 5x73kg, 12x83kgPullups 8, 8 (+5kg), 12 (+5kg)Dips 8, 8 (+10kg), 8 (+15kg), 15Squats 5x91kg, 5x105kg, 13x119kgNot a PB on squats but was very happy. 2 days in a row and at end of a session. Worked hard for that set.

It's been a while, so here's a brief summary of my last year of training;

Towards the end of 2012 the warehouse was getting fucking freezing to train in, I'd not long started a long distance relationship which made me drop most Fridays. Motivation was low, numbers weren't good, wasn't eating properly and bodyweight plumetted.

Start of 2013 got back into Kilmarnock Weightlifting Club to train. Was a really good but short cycle, gained strength and muscle. But my hours at work changed, and in addition work got too busy to train during, and has been the same ever since.

Started training at my bosses gym, Glasgow Strength. Was just going through the motions, wasn't eating properly again and lost bodyweight and strength.

About 2 months ago started Jim Wendler's 5/3/1 again, just doing the basic strength lifts with a bit of strongman. Eating a lot more again and gaining strength/muscle. Went from averaging 2 sessions a week to 4 most weeks. And a completely new attitude to training again after a year of not really enjoying it that much.

My girlfriend has just moved closer to me and my work which will make things MUCH easier. I'm probably the happiest I've ever been. Still working at strengthshop.co.uk as well and enjoying it.

Thanks for all the messages you left and sorry I didn't get back sooner, ready to start killing it again

If I find any pictures from over the last year I might post them soon to give an idea of where I am.

Also meant to mention the last few months I've stopped wearing a belt completely, because basically I don't like wearing them. For some reason I could not flatten my lower back when doing a deadlift with a belt on. I practiced and practiced but couldn't do it. It feels 10x better without a belt, and my strength is catching up without it. My upper back is still rounded but intentional.

Also switched to high bar squats and being doing a lot of pause squats - I fucking love them! My form is a lot more consistent. I noticed how much I was relying on the belt at one point when I tried doing some semi-heavy beltless squats. Probably down to shitty weak abs because they hurt like fuck now but I'll bet they're a lot stronger.